Author: cfdavis

Skill

10 minutes of handstand practice

Take your time working on handstand drills at your own pace today. Ask your coach for guidance and spotting if you’d like to try a new skill, and have fun!

Below is a list of handstand skills and drills in roughly ascending order of difficulty. If you’re looking to progress, get a little practice in at the drill you’re comfortable with, then tackle the next one on the list with your coach.

Plank
Pike plank
Wall walk
Box shoulder stand
Handstand kick up against wall
Crow stand
Cartwheel
Freestanding handstand kick up
Handstand walk
Pirouettes
Freestanding handstand hold (no movement)
Handstand walk (12 feet), pirouette, repeat

Workout of the Day

4 rounds:
1 minute of overhead lunges
20 seconds of rest
1 minute of strict ring dips
20 seconds of rest
1 minute of calories
20 seconds of rest

Choose an overhead lunge weight that lets you complete 2 or 3 sets of 5 to 10 reps within each minute of work. Scale down to a front rack lunge if the overhead position feels unstable for you. Modify the dip difficulty so that you are completing quick sets of 2-5 reps throughout the workout.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 12×1:00 on, 0:20 off

Skill

15 minutes to work up to a heavy clean and jerk

Take your time lifting at your own pace today; the idea is to gradually work up to a heavy single or one rep max clean and jerk (squat or power clean, push or split jetk) over 15 minutes, completing a lift every 1-3 minutes. If you’re newer, keep the weight light and lift closer to once per minute.

Workout of the Day

3 rounds for time:
24 alternating dumbbell hang power snatches
24 sit ups
400 meter run

16 minute time cap

Grab a dumbbell that lets you complete the 24 hang snatches in no more than 2 or 3 quick sets each round. Push the pace on the sit ups and run, and do your best not to slow down too much in the transitions.

standard: 35/20
rx and sport: 50/35
metcon: 3×3:00 on, 1:00 off

Skill

Deadlift
6 sets of 3 reps

Targret about 70% of your max, or add 5-10 pounds from last week’s effort.

Hold the same weight across the board on all 6 sets. We’re completing one more round of this skill work next week, so leave a little room to grow.

Workout of the Day

3 rounds for time:
39 double unders
13 power cleans
13 lateral burpees

12 minute time cap

Happy Birthday, Coach Lisa! Load your bars to a weight that has you doing either quick singles or small sets, and try to keep an aggressive pace. Scale the jump rope volume and difficulty to something that takes no more than about 45 seconds to get through.

standard: 95/65
rx 135/95
sport: 155/105
metcon: 3×2:00 on, 0:30 off

Skill

15 minutes to work up to a heavy snatch

Take your time lifting at your own pace today; the idea is to gradually work up to a heavy single or one rep max snatch (squat or power) over 15 minutes, completing a lift every 1-3 minutes. If you’re newer, keep the weight light and lift closer to once per minute.

Workout of the Day

5 rounds:
40 seconds of thrusters
20 seconds of rest
40 seconds of calories
20 seconds of rest

Use a very challenging weight on your thrusters today; it should be heavy enough that you’re forced to break it into smaller manageable sets. Practice pausing in the overhead position for just a moment to catch your breath if you’re looking for a place to do it. Add up all of your thrusters and calories at the end of the workout.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 10×0:40 on, 0:20 off

Skill

5 rounds, each for time:
15/10 calories
5 sandbag cleans

Rest about 2 minutes between rounds

This is a repeat of Kirsten, Jen, and Hannah’s Birthday skill work from Monday, June 2nd. Check your log to see if you recorded your times, and try to get a little quicker today if you can. Push hard on the machine, then try to get through the 5 cleans as quick as you can. Check your time when you start and finish, and record your slowest to SugarWOD.

Workout of the Day

AMRAP in 10 minutes:
200 meter run
20 box jumps
20 push ups

Scale the push ups to a slightly easier difficulty than usual today; you already got some tough work in on the skill, and if these are too tough you won’t be able to get far in the AMRAP. Be sure that you’re taking the skill work into account when you’re picking your pace for the rest of this workout.

standard: 20/12 inches
rx: 24/20 inches
sport: 30/24 inches
metcon: 5×1:20 on, 0:40 off

Workout of the Day

AMRAP in 20 minutes:
500 meter run
12 strict toes to bar
1 minute plank hold

We have a tough combination of core movements today; you’ll be transitioning directly from a big set of strict toes to bar to a plank hold, so feel free to break up both as much as needed to maintain good form and sustain the effort across the whole 20 minutes. Modify the range of motion of the toes to bar so that you can hit sets of 2 or 3 on average throughout the workout. It’s ok if it slows down a bit, but it should never grind to a halt.

standard, rx, and sport: as written
metcon: 5×3:00 on, 1:00 off

Workout of the Day

4 rounds, 4 minutes on, 2 minutes off:
200 meter farmer’s carry (one kettlebell, one dumbbell)
Then AMRAP in the remainder of the 4 minutes of:
7 burpees
10 goblet squats with your kettlebell

Restart each of the AMRAP portions with the burpees every round. Record 4 sets of rounds and reps, and add them up at the end of the workout, chief-style.

Do your best to hustle on the farmer’s carry buy-in on each 4 minute interval to buy yourself time for the AMRAP. You’ll likely have around 2 minutes to work on it every time, so move quickly on the burpees and squats without veering into a sprint pace.

standard: 35/20 pound dumbbell, 16/12 kilogram kettlebell
rx and sport: 50/35 pound dumbbell, 24/16 kilogram kettlebell
metcon: 4×4:00 on, 2:00 off

Skill

7 rounds:
One set of hard strict ring dips (target: 3-5)
One set of easy push ups (target: 8-12)

Rest 60-90 seconds

Keep the difficulty of the ring dips the same as what you did two weeks ago, and try to get a few more push ups each round. Scale the dips to be tough, and the push ups to be easy. Transition immediately from your dips to your push ups before resting 60-90 seconds between rounds.

Workout of the Day

5 rounds:
1 minute of power snatches
1 minute of calories
1 minute of rest

Use a light barbell today; you should be able to hang on to touch-and-go sets of 5-10 snatches throughout the workout. Keep the tempo steady on the barbell, then push the pace on the machine. Add up all of your snatches and calories for one big number at the end of the workout.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 5×2:00 on, 1:00 off

Skill

7 rounds:
One set of hard strict ring dips (target: 3-5)
One set of easy push ups (target: 8-12)

Rest 60-90 seconds

Keep the difficulty of the ring dips the same as what you did two weeks ago, and try to get a few more push ups each round. Scale the dips to be tough, and the push ups to be easy. Transition immediately from your dips to your push ups before resting 60-90 seconds between rounds.

Workout of the Day

5 rounds:
1 minute of power snatches
1 minute of calories
1 minute of rest

Use a light barbell today; you should be able to hang on to touch-and-go sets of 5-10 snatches throughout the workout. Keep the tempo steady on the barbell, then push the pace on the machine. Add up all of your snatches and calories for one big number at the end of the workout.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 5×2:00 on, 1:00 off